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Effects of sleep deprivation and 4‐7‐8 breathing control on heart ...

This study examined the effects of 4-7-8 breathing control on healthy young adults with and without sleep deprivation, measuring heart rate variability (HRV), blood pressure (BP), fasting blood glucose (FBG), and endothelial function. The 4-7-8 technique involves inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds, repeated for six cycles per set over three sets with 1-minute normal breathing intervals between sets, resulting in approximately 3 breaths per minute. Results showed that 4-7-8 breathing improved HRV and BP, particularly in participants without sleep deprivation. It increased parasympathetic activity and decreased sympathetic activity. The technique, based on pranayama, aims to reduce anxiety and facilitate sleep. The intervention may benefit patients with cardiovascular or pulmonary disease by reducing cardiac work and enhancing blood oxygenation.